¡Dios es mi salvación! Confiaré en él y no temeré. El SEÑOR es mi fuerza, el SEÑOR es mi canción; ¡él es mi salvación!».  Isaías 12:2

Warmup (8 min):

3 Sets
1. Cyclist Back Squat; 10 reps @20X1 Tempo - Easy
2. Single Leg Hip Thrust; 10 reps/side
3. Banded Lateral Step, 10 reps/side

 

 Strength Intensity (15 min):

Cyclist Back Squat
3 Working Sets; rest 2-3 min
Warm-Up Set - 10 reps @20X1 Tempo - Easy
Warm-Up Set - 10 reps @20X1 Tempo - Easy
Working Set 1 - 10 reps @20X1 Tempo - RPE 7
Working Set 2 - 8 reps @20X1 Tempo - RPE 8
Working Set 3 - 6 reps @20X1 Tempo - RPE 9
RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure

​

800

 

Strength Balance (10 min):

3 sets
1. Goblet Cossack Squat; 6-8 reps/side @21X1 Tempo
rest 60 sec
2. Barbell Hip Thrust; 10-12 reps @21X1 Tempo
rest 90 sec and back to 1

​

 

Functional Ab + Leg Pump (12-15 min):

For Time:
24-20-16-12-8
Russian Twist (R+L = 1)
*5/4 cal Row between each set (Male/Female)
rest 2mins
24-20-16-12-8
Dumbbell Suitcase Walking Lunge (R+L=2) 50/35\#
*5/4 cal Row between each set

​

​

 

​​

 

Cooldown (5 min):

1-2 sets
1. Slantboard Jefferson Pulse; 30 sec
2. Half Kneeling Hip Flexor Stretch; 30 sec/side
3. Shinbox Heel Touch; 5 reps/side